0

01 Feb WOD – Thursday 1 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds

Perform every 3 minutes:
200-m Run
10 Ring Push-ups
15 Deadlifts (155/115 lb.)

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

31 Jan WOD – Wednesday 31 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Back Squats
1 – 1 – 1

Front Squats
3 – 3 – 3

Overhead Squats
5 – 5 – 5

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

5 Rounds for time:
12 Toes to bar
12 Ring dip
12 Deadlift (225/155)
12 Strict HSPU

– Goal is to finish under 12 minutes, with great times under 10. The ring dips will heavily impact the HSPU, and this will really test your capacity with gymnastic pressing.

Rest 10 minutes

For time:
100 GHD Sit ups
– Compare to 1/9/2018. Once again, scale to 50 reps if you have not reached that many reps by 2 minutes. This will be harder because the toes to bar in the previous workout.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

30 Jan WOD – Tuesday 30 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50 Alt. Single-Arm DB Power Snatches (50/35 lb.)

 

Then:

3 rounds
10 Single-Arm DB Push Presses (each arm)
30-sec. DB OH Hold

 

50 Alt. Single-Arm DB Power Snatches

PART 1:

To be done 30 minutes before class

Hang Snatch (squat)
2-2-2-1-1-1
– Use the heaviest weight possible on each set.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

10 rounds for time:
10 SDHP (95/65)
10 Push Press (95/65)

– Goal is to finish under 10 minutes, with great times under 8. Nothing hurts quite like spend gin some quality time with a light barbell. Go fast, and those Push press better be unbroken. Stay mentally strong.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

29 Jan WOD – Monday 29 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:

Work up to
a Heavy 100-m Barbell Carry

 

Part 2:
3 Rope Climbs
100-m Barbell Walk (on back)
5 rounds

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

5 Rounds for time:
20 cal Row
20 KB swing (70/53)
20 Wallball (30/20)
50 Double unders

– Goal is to go faster than you did on 1/2/2017, about one year ago. Has your fitness improved going into this years’ Open?

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

26 Jan WOD – Friday 26 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Squat Clean and Jerks
1-3-5-7-9-11

PART 1:
To be done 45 minutes before class

Front Squat (Pause)
1-1-1-1-1-1-1
– Use the heaviest weight possible on each set. 3 sec pause at the bottom of each rep. Should have some confidence to push the weight from our practice with these last week.

 

PART 2:
Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For time:
15-12-9
Bar-facing burpee
5-4-3
Power clean & Push jerk (225/155)

– Goal is to finish under 5 minutes. Keep that barbell weight as heavy as possible if you need to scale the loading.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

25 Jan WOD – Thursday 25 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12 min.

100-m Farmers Walk (45/25 lb.)
3 Candlesticks
*Every round add 100 m to the Farmers Walk + 3 Candlesticks

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

24 Jan WOD – Wednesday 24 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 rounds

2 Power Snatches (75+% 1RM)
AMRAP Double-unders for the remaining time in 1min.
Rest 1 minute

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

3 Rounds for time:
400m Run
12 Power Snatch (115/75)
6 Bar muscle ups

– Goal is to finish under 9 minutes. The bar muscle ups should be unbroken each round, so scale that number down to 3 if needed.

For time:
400m Odd object carry

– Goal is to find a heavy, awkward object and carry it 400m. Compare to 12/6, use a heavier object, carry it in a different style, or the same from last time and see if you can make it 400m.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

23 Jan WOD – Tuesday 23 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Run 400 m

6 Rounds Bear Complex (PC+FS+PP+BS+PP) (115/75 lb.)

Row 500 m

6 Rounds Cindy (5 Pull-ups/10 Push-ups/15 Air Squats)

Do the gym programming (RX’d or competitor) for the day.

Later in the day

For time:
5,000m Row Time Trial
– Goal is to set a new PR on the 5K row.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

22 Jan WOD – Monday 22 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

DUMBBELL SQUAT CLEAN ELIZABETH

21-15-9
Dumbbell Squat Cleans (65/45 lb.)
Ring Dips

To be done 45 minutes before class

Bench
5-5-5-5-5
– Use the heaviest weight possible on each set.

For time:
21-15-9
Assault Bike (calories)
Pull ups (chest o bar)

-Goal is to finish similar to your “Fran” time. It will be a bit slower, but try for it to be within 1 minute of “Fran.”

Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

19 Jan WOD – Friday 19 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 10 min.

8 Heavy KB Swings (32/24 kg)
16 Shoulder-to-Overheads (95/65 lb.)

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

3 Rounds for time:
100ft. Double KB overhead Lunge (53/35)
100ft. HS walk
– This will really challenge your positioning and technique when overhead. Try for as few breaks as possible.

3 Rounds for quality:
60s “T” Hold
-Lay on stomach. Hold arms straight out, hands even with ears. Keep arms and chest off the ground for the allotted time. Hold 5# weights in each hand to increase the challenge.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE